30:00-60:00 active recovery and/or mobility of choice
Month: October 2016
Wednesday, 10.12.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets of (6-8/side light DB external rotations + 5-6/side pistols or shrimp squats)
A. Turkish get-ups, 4 x 1/side tough, slow, & controlled; begin a side every :90
+
4:00 of (10 strict pull-ups + 10 wall balls)
4:00 rest
4:00 of (10 DB alternating reverse lunges + 30 double-unders or single-unders)
4:00 rest
4:00 of (200m run + 15 light kettlebell swings)
+
5:00-10:00 coach-led mobility work – 2-4 movements/positions
Post results to comments.
Wednesday, 10.12.16 – Sport
5:00-10:00 1-arm KB overhead squat & bar muscle-up practice – nothing under fatigue
+
A. Squat clean clusters, 5 x 1.1.1 starting light & building so last set is moderate; :10 between singles, 3:00 rest
B. 1-arm DB rows, 3 x 7-10/side, no tempo as heavy as possible; :45 between sides
+
10:00 starting @ warm-up pace and building so that only last couple minutes are @ moderate effort:
10 toes-to-bar
10 alternating KB goblet reverse lunges
10 kettlebell swings, same KB you use for lunges
10 burpees
+
2 sets:
:35 prowler sprint outside
4:55 walk rest
Post results to comments.
Tuesday, 10.11.16 – Sport
5:00-10:00 sandbag & med ball play time – ground-to-lap, ground-to-shoulder, bear hug carry, bear hug squat, etc….
+
A. Snatch-grip Romanian deadlift to mid-shin (use straps if thumbs are the limiter here), 2-2-2-2, 31X1; 2:30 rest
B. Shoulder-to-overhead, build quickly to a tough 5
C. L-sit on parallettes, 1 x max hold w/feet over a big 45 lb plate
+
For time w/a partner, trading off every 500m:
5000m row
OR
5 sets:
500m row @ best pace sustainable within and across all sets
2:00 walk rest
Post results to comments.
Tuesday, 10.11.16 – Health
Run, row, Assault Bike, and/or ski erg @ easy pace
10 alternating Turkish get-up + windmill
Every :90 for 12:00 (4 sets of each):
1st: 2-3 clean-grip Romanian deadlifts, 31X1
2nd: 3-5/side 1-arm DB shoulder press, 21X1
+
21-15-9 for time w/8:00 cap:
Burpees
Toes-to-bar
+
5:00-10:00 coach-led mobility work – 1-2 upper & 1-2 lower pieces
Post results to comments.
Monday, 10.10.16 – CrossFit for Health
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [:30 freestanding handstand or tripod or nose-to-wall hold + 10-15 light kettlebell swings]
Every :90 for 12:00 (4 sets of each):
1st: 2-3 back squats, 31X1
2nd: 15m/side 1-arm Farmer’s walk
+
10:00 @ 80%:
20/15 row calories or 200m run or .4 mile Assault Bike
30 air squats
40 double-unders or 80 single-unders
+
5:00-10:00 mobility work – coach-led
Post results to comments.